'Climb Stairs Briefly for Stronger Legs: Study Shows Benefits for Older Adults'

Ascending staircases at top speed might serve as an efficient method for senior citizens to fortify their leg muscles. study suggests. It builds on past research showing that a staircase can be an effective source of exercise .

Scientists from Belgium divided 46 healthy individuals aged between 65 and 80 into two groups: one group performed exercises using a leg-press machine, while the other engaged in stair-climbing activities. The research indicated that after twelve weeks, with participants doing these routines just a couple of times each week, improvements were observed in muscle strength as well as functional capabilities in both sets of exercises.

As we age, we start to lose not only muscle strength but also power. And muscle power — someone’s ability to quickly make use of their strength — is crucial for older adults to catch themselves when they trip, said Evelien Van Roie , an assistant professor at Hasselt University who led the study.

If speed is lacking despite your strength, you can still end up falling," she stated. "We must prioritize this aspect of training.

The findings indicate that stair climbing might serve as a readily available option. at-home A method for seniors to develop muscular strength, she mentioned.

“Older adults in Belgium typically do not frequent gyms for workouts,” Van Roie stated. “We must explore alternate methods to build muscle strength.”

The stair-climbing workout

The research subjects went to an exercise facility at the university twice weekly for 35 minutes each session. Following a 10-minute cycling routine on a stationary bike as part of their warm-up, they performed two strength training activities using gym equipment: a chest press and a lat pulldown.

Next, half of the participants were randomly allocated to perform workouts using a leg-press machine, while the remaining half engaged in stair-climbing exercises.

The climbing exercise group began with four sets of step-ups using a box approximately 30 or 40 centimeters tall (around 1 or 1.3 feet), doing two sets for each leg alternately, aiming to cause muscle tiredness and enhance muscular strength. The individuals progressed slowly and deliberately, spending two seconds stepping up and an additional two seconds stepping back down.

By week five, they ascended both sets of six stairs each (including a resting area halfway through) at their maximum speed and then took a 45-second break that involved walking back down. This entire process was repeated four times, with participants prohibited from skipping any steps or using a handrail throughout the exercise.

At the conclusion of the research, participants climbed stairs wearing weighted vests.

Van Roie described it as "an extremely brief period of physical activity." Typically, the quickest individual completed the ascent of two staircases in 3.1 seconds, whereas the slowest person needed 6.8 seconds. She mentioned that several participants doubted whether climbing the steps four times would be considered effective exercise; they felt it wasn't strenuous enough.

Another set performed three series consisting of 12 to 15 reps each using a pneumatic leg-press device, which uses compressed air for generating resistance, switching between limbs every second series. Following one month, the scientists told them to exert force as quickly as they could with both legs, forcefully pushing away from the apparatus’s base.

The results

Each group experienced an increase in muscle strength along with enhancements in their walking pace and the duration needed to rise from a seated position in a chair.

Van Roie stated that the outcomes demonstrate "a sophisticated gym isn't necessary" for building strength. She emphasized that simple, regular, and increasingly demanding workouts will yield positive results.

"It doesn’t have to be a full hour of exercise," Van Roie stated. The lower body workouts were completed in roughly 10 minutes.

If you wish to attempt this at your place

Ascend the steps at a consistent, leisurely tempo prior to picking up your pace.

Van Roie mentioned that building strength should come before developing power. She explained that starting off with extremely rapid motions can lead to injuries.

According to Van Roie, if you're able to ascend the staircase securely without gripping the banister, attempt doing so. Use the handrail primarily as support rather than relying on it to lift your body upward. Should you find that climbing stairs requires leaning on the handrail, consider opting instead for exercises like stepping up or performing sit-to-stands, she advised.

To recreate the weighted vests from the study, simply add water bottles or additional weights to a backpack. For an added difficulty, consider skipping a step with each stair as you hike upwards.

“Increased elevation leads to greater muscle engagement,” Van Roie stated.

What other experts say

Independent analysts concur that the research indicates climbing stairs regularly might serve as a beneficial exercise routine for senior citizens.

"You don't always need to hit the gym to boost your muscle strength," he mentioned. Kenton Kaufman , a musculoskeletal researcher at Mayo Clinic in Rochester, Minnesota. This is yet another incentive to opt for the stairs rather than using the elevator, according to him.

The individuals using the leg-press machine opted for "relatively light" weights, according to them. Lars Donath A professor at the German Sport University’s Institute of Exercise Intervention Research stated that for power training, individuals usually employ heavier weights. However, the research team likely adopted lighter loads to align with the overall work volume of the stair-climbing group. The study demonstrates that even minimal stair-climbing can be beneficial, as mentioned by him.

"This is great news," stated Donath, who has studied Stair-climbing workouts for seniors. "There’s no need to push yourself with excessive weights and reps to achieve notable improvements."

Stuart Phillips A professor of kinesiology at McMaster University in Ontario suggested that you might require a more extended staircase than those typically found in homes. "However, why not give it a shot?" he proposed.

The study’s limitations

Van Roie mentioned that the participants who signed up for the study were in good health and probably eager to join a complimentary fitness program.

The significant next move is figuring out how we can apply this in the real world without oversight," she stated. "How will individuals execute it within their personal residences?

Moreover, the study lasted only around 12 weeks, which can be considered fairly brief, as mentioned. Michael Roberts A professor specializing in kinesiology at Auburn University stated that over an extended duration, the leg-press machine might offer a "distinct edge" since individuals have the ability to incrementally increase the load. In contrast, improvements in performance from stair-climbing exercises risk leveling off without additional ways to intensify the workout.